If you're trying to conceive, it's easy to become overwhelmed by the number of supplements being recommended online. Walk into any health food store or search "fertility supplements" and you'll find hundreds of options promising to improve egg quality, balance hormones, or increase your chances of pregnancy.
The truth is, more isn't always better.
While every person is different and many supplements should be recommended based on your specific health history and lab work, there are three that I recommend to almost everyone preparing for pregnancy. These create a solid nutritional foundation and support many of the systems involved in fertility.
Why These Three?
Patients often ask why I recommend these supplements instead of some of the many others they've heard about online.
The reason is simple - I like to build a strong foundation first. These three supplements have some of the best evidence behind them, are appropriate for the vast majority of people trying to conceive, and support many of the body's core fertility processes, including egg health, hormone production, healthy fetal development, and cellular energy.
Once that foundation is in place, we individualize recommendations based on your health history, lab work, cycle patterns, and any specific concerns such as PCOS, endometriosis, recurrent miscarriage, male factor infertility, or nutrient deficiencies. Some people benefit from additional supplements, while others may not need them at all.
That's why personalized care is so important. The goal isn't to take the most supplements - it's to take the right ones for your body.
1. A High-Quality Prenatal Vitamin
If I could only recommend one supplement, this would be it.
A good prenatal provides the vitamins and minerals your body needs before conception and during early pregnancy - often before you even know you're pregnant. Nutrient stores take time to build, which is why we encourage patients to begin taking a prenatal at least three months before trying to conceive whenever possible.
One of the biggest things I look for is methylated B vitamins, particularly folate instead of synthetic folic acid.
Some people have genetic variations that make it more difficult to convert folic acid into its active form. Choosing a prenatal with methylated folate helps ensure your body can use this important nutrient efficiently. Folate plays a critical role in fetal neural tube development, healthy cell division, and DNA synthesis.
I also want to see appropriate amounts of nutrients like:
Vitamin D
Choline
Iodine
Iron (when appropriate)
Zinc
Selenium
One prenatal that I consistently recommend is Baby & Me 2 Prenatal by Innate Response. It contains well-absorbed, food-based nutrients and methylated B vitamins, making it an excellent foundation for many patients.
2. Fish Oil (Omega-3 Fatty Acids)
Omega-3 fats are essential for nearly every cell in the body, and they're particularly important for reproductive health.
Healthy omega-3 levels help support:
Healthy hormone production
Egg quality
Reduced inflammation
Healthy blood flow to the uterus
Fetal brain and eye development once pregnancy occurs
Many people simply don't eat enough fatty fish to obtain optimal amounts of EPA and DHA, making supplementation helpful.
Quality matters here. Fish oil can become oxidized, which reduces its effectiveness, so I look for brands that are carefully purified and tested for freshness.
One of my favorites is ProOmega® 3 by Nordic Naturals because it provides high amounts of EPA and DHA in a highly purified, well-absorbed form.
3. Ubiquinol (The Active Form of CoQ10)
This is one of my favorite supplements for supporting egg quality.
Ubiquinol is the active, more easily absorbed form of Coenzyme Q10 (CoQ10). It plays an essential role in the mitochondria - the tiny energy-producing structures inside each cell.
Egg cells require an enormous amount of energy as they mature. As we get older, our natural CoQ10 levels decline, and our mitochondria become less efficient. Supporting mitochondrial function may help improve the energy available to developing eggs.
While research is still evolving, CoQ10 has become one of the most commonly recommended supplements for women preparing for pregnancy, particularly after age 35 or for those hoping to optimize egg quality.
The product I most often recommend is Protocol for Life Balance Ubiquinol because it provides the active form in a high-quality formulation.
A Quick Note About Supplements
Even the best supplements aren't magic.
They work best when they're part of a larger plan that includes nourishing food, quality sleep, movement, stress management, and identifying any underlying issues that may be affecting fertility.
It's also important to remember that supplements aren't one-size-fits-all. Depending on your history, you may benefit from additional nutrients or may need to avoid certain supplements altogether. That's why we always recommend working with a qualified healthcare provider before starting a new supplement regimen.
The Bottom Line
If you're looking for a simple place to start, these are the three supplements I recommend most often:
A high-quality prenatal with methylated B vitamins
A purified omega-3 fish oil
Ubiquinol (active CoQ10)
They provide an excellent nutritional foundation while supporting healthy egg development, hormone production, and early pregnancy.
If you're wondering which supplements are right for your unique situation, we'd love to help. During your consultation, we review your health history, fertility goals, and current supplements to create a personalized plan that supports your body every step of the way.
